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We all enjoy the forest environment due to its quiet atmosphere, beautiful scenery, mild climate, pleasant aromas, and fresh, clean air. Research conducted in Japan and China shows numerous positive health benefits associated with the practice of Shinrin-Yoku (SY), also known as Forest Bathing FB (FB).
Shinrin-Yoku is a traditional Japanese practice of immersing oneself in nature by mindfully using all five senses.
विषयसूची
विषयसूचीDuring the 1980s, FB surfaced in Japan as an important part of preventive health care and healing in Japanese medicine. It is characterized by walking in a forest environment, watching it, and breathing its air.
In Japan, forest bathing is considered an “art” and a type of meditation, with its origins deeply rooted in local traditions. It is like a bridge. By opening our senses, it bridges the gap between us and the natural world.
One can enjoy the Shinrin-yoku through all five senses:
FB specifically has therapeutic effects on:
In various studies, participants showed decreased blood pressure and heart rate. This effect was regardless of age, gender, socioeconomic background, or previous exposure to a natural environment.
Researchers suggest two hours of forest walking during a single visit or 4 hours of a forest therapy program for relaxing effects on middle-aged adults with high blood pressure.
A longitudinal study on 48 adults diagnosed with Type 2 Diabetes Mellitus discovered that blood glucose readings decreased after multiple FB practice sessions, indicating a significant correlation between FB and the reduction of blood glucose levels.
Time spent in greenspace globally has led to a reduction in acute psychological distress among individuals. Studies have shown the use of forest bathing as a complementary
practice for the improvement of mental well-being (stress, anxiety, emotional imbalance, mild mood impairments).
Exposure to an outdoor environment with green areas may reduce the experience of stress and ultimately improve health. It also reduces the levels of cortisol (stress hormone).
A study examined the impact of FB on 498 Japanese residents experiencing acute and chronic stress. Among these participants, those experiencing chronic stress reported the most significant decrease in feelings of hostility, depression, and anxiety due to their time spent in forested environments.
Research also shows a significant correlation between increased sleep time (from an average of 365.9 ± 89.4 minutes to 419.8 ± 128.7 minutes) following 2-hour afternoon forest walks and decreased anxiety.
Researchers examined the effectiveness of a 4-week forest-walking-based Cognitive Behavioral Therapy (CBT) program for treating clinical depression. Their findings revealed a significant remission rate in the forest walking group, with 61% compared to the traditional psychotherapy hospital-based group, which showed only 21% remission.
Participants from South Korea with known alcohol addiction and high pre-test scores of depression derived greater benefits from the Forest Therapy Camp compared to participants with lower pre-test scores of depression and alcohol abuse.
FB improves your body’s ability to fight cancer by making your natural killer cells stronger, increasing their numbers, and raising levels of anti-cancer proteins inside cells.
Exercising outdoors in green areas helps your body fight off COVID-19 and other diseases. This is because being active in nature boosts your immune system, thanks to the natural chemicals released by trees.
Related: Laughter Yoga: All You Need To Know
Forest bathing is an accessible, cost-effective, and enjoyable complementary intervention aimed at reducing stress, anxiety, and depression symptoms. It can also enhance joy, relaxation, overall sense of well-being, and life balance.
संदर्भ
एमबीबीएस और एमडी डिग्री वाली मेडिकल डॉक्टर डॉ. निष्ठा पोषण और कल्याण के प्रति गहरी रुचि रखती हैं। शारीरिक और मानसिक स्वास्थ्य के साथ महत्वपूर्ण संघर्षों से भरी उनकी व्यक्तिगत यात्रा ने उन्हें अनगिनत व्यक्तियों के सामने आने वाली चुनौतियों के प्रति एक अद्वितीय सहानुभूति और अंतर्दृष्टि प्रदान की है। अपने स्वयं के अनुभवों से प्रेरित होकर, वह व्यावहारिक, साक्ष्य-समर्थित मार्गदर्शन प्रदान करने के लिए अपनी पृष्ठभूमि का लाभ उठाती है, जिससे दूसरों को समग्र कल्याण प्राप्त करने के रास्ते पर सशक्त बनाया जा सके। डॉ. निष्ठा वास्तव में मन और शरीर के अंतर्संबंध में विश्वास करती हैं। वह जीवन में संतुलन और खुशी प्राप्त करने की दिशा में एक महत्वपूर्ण कदम के रूप में इस संबंध को समझने के महत्व पर जोर देती है।